Nancy was more than just 'naughty'...she was a total bitch! There are no surprises there though hey! Just to throw a mere bit of perspective your way, below are the top male and female times of those utter nut cases from this event during the 2013 CrossFit Games:

Josh Bridges: 16:31 (Don't know him!)
Kaleena Ladeairous: 1646 (BEAST!)

Now, I have some important info about the coming month, previously posted yet now added to...

Throughout the recent Iraq and Afghanistan campaigns, the UK lost a huge amount of servicemen and women, unfortunately, many of whom went seamlessly unnoticed. The media reported on the goings on, yet so many of these lives were forgotten about almost immediately. 
Until you are in that world, it is very difficult to attempt to understand how it feels. These selfless heroes laying down their lives, fighting not to defend their country from bombing raids or invasions, but for each other. 
When searching for the definition of Camaraderie I found this..."mutual trust and friendship among people who spend a lot of time together." In no way does that come close to describing the bond formed between soldiers. A Google for Military Camaraderie arrives far closer to the mark with... "There is nothing in the civilian workforce that can approximate the bonding that occurs in wartime. ... It follows therefore that finding the military version of camaraderie in a civilian occupation is almost impossible."... Quite possibly then, no words will suffice? Surely though, when confronted with such extreme environments, to protect one another is merely human nature? Like a mother or father protecting their children?

I may have fallen well short of the mark, attempting to describe this to you all, but what I do know is that I witness a part of it everyday. The support offered to each other throughout a tough workout, the shared suffering, binds people together like no amounts of bicep curls or calf raises every would. Did you ever wonder why you find so many friends at the gym?

I want to give back. On the 29th of September, at 11:00 the Trainers will begin a 24 hour event. In pairs, we will complete 633 Clean and Jerks, loading to be dictated by an average body weight per pair. One rep for each life. We have 24 hours to finish. 
Even though the full 24 hours is reserved for the team, on the day there will be various different ways in which you will all be able to take part. 

The Royal Marines pride themselves on peak physical performance and unbreakable mental resilience. Commando Training is almost entirely centred around a final hurdle; The Commando Tests. Four extremely difficult feats which not only test the fitness of the recruit, but also simply his ability to endure pain. Developed from the start, the Commando qualities are fully engrained into most by this stage and are exactly what, allows these young men to succeed: 

Courage, Determination, Unselfishness and Cheerfulness in the face of Adversity

Yet, these tests attempted separately, without the cumulative affect of the 30 week Commando Course are entirely doable. The 633 Event is no different. However, it too is placed at the end of a significant challenge. 

Each workout posted in the month of September, programmed for Monday - Saturday, will be a hero WoD. Most of these will be named after fallen Royal Marines, yet others from different services will be posted, each for good reason.
These workout will be hard, every single one of them. They will make you sore and challenge your body. Be careful and don't you be a hero. If you need to rest, do so. If you feel any kind of niggle then back off, listen to the team and scale when told to do so.
You will not necessarily get fitter during this month, and that is not our intention. You may have to perform the same movement two days in a row. You may work for long periods of time and feel significant discomfort as a result. Do NOT add additional workouts, train twice a day and be sure to rest when needed. 

We have the month of September to raise as much money as possible. Destined for the Royal Marines Charity, they will be sending the funds to Reorg. A Foundation who's mission is to help any Royal Marine, serving or veteran, suffering with the after effects caused by these brutal campaigns.  

The Just giving page is live, and ready for you to donate...

Please, do what you can. Various mini events will take place throughout September, get stuck in and help us to raise money for those who desperately deserve it. 

To get the ball rolling, where possible, we are requesting a £1 donation, in a bucket at the gym, per person, per hero workout attended. If this is something you are able to do then thank you.

We start on Saturday

CrossFit Cardiff WoD

Complete as many rounds and reps within 20 minutes of:
10 Calorie Assault bike
10 GHD Sit Ups
10 Handstand Push Ups
10 Kettlebell Swings (24/16kg)

Please post rounds and reps to the whiteboard...